04.01.2025

Strength
Pause Front Squats
5 sets of 4 at 55% with a 3 second pause at the bottom

WOD
"Uno Mas"
10,9,8,7,6,5,4,3,2,1
dual DB power cleans 50/35  35/25
box jump overs 24/20"
Every 1:30 complete one round of Cindy

Cindy= 5 pull ups, 10 push ups, 15 air squats

03.31.2025

Strength
Sumo Deadlift
10-8-6-drop back set
build load start at RPE 6/10
drop back set is at the first load.  Try for 10+ reps


WOD
"Row to Hill 50"
For Time
50 front squat
50 push press
50 burpees
96/65  75/55 45/35

03.29.2025

WOD
"Swipe Right"
For Time
with a partner, you go, I go by round
14 total rounds (7 each)
7 burpee over bar
7 thrusters 95/65 75/55
7 TTB
 

03.28.2025

WOD

“Filthy Fifty”
For Time-cap 30:00
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders

03.27.2025

Strength
Every 1:30 for 8 sets
3 hang cleans 
set 1-3 @ 60%
set 4-6 @ 65%
set 7-8 @ 70%


WOD
"Velvet Glow"
Every 3:00 x 4 sets
15 push ups
10 front squats 135/95. 115/75. 95/65 from the ground
1 rope climb

03.26.2025

Strength
10:00 EMOM
3 strict press- increase load every 2 sets

WOD
"Kneecap"
20:00 EMOM
min 1- 45 seconds row for calories
min 2- macho man complex at 70% your max C & J
min 3- 100m run
min 4- rest
*macho man = 3 power cleans + 3 front squats + 3 push jerks

03.18.2025

Strength

3 sets

A. T-bar rows x 8-10 @ 20X1. https://www.youtube.com/watch?v=-4DgImN_G7o
B. Strict pull ups x 5 reps or weighted if you need more challenge
C. DB tricep extension x 10 + go to failure on banded tricep push downs immediately following the DB
 
 
WOD
"Blind Pig"
20:00 AMRAP
20 power snatch 95/65. 75/55
20 TTB
20 box step ups -body weight
4 around the worlds- pike on box and walk hands around the box for a rep